Saturday – 150829

WOD

1) 500m ME Row
2) At the 5 min mark:
9 min AMRAP of:
3 Hang Squat Snatch (115/75)
12 Toes to Bar
rest 3 min
3) 2 min ME Double Unders

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Friday – 150828 – “Pick Your Own Poison”

Strength

1) Hang Snatch – 2 X 5 @ 70%
2) Front Squat – 2 X 5 @ 70%

WOD 

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.
Our boy Eddie kicking off one his many mud races!

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Thursday – 150827 – “Helen”

Strength

1) Jerk Dip Drive – 2 X 5 @ 70% of 1RM Jerk
2) Jerk – 2 X 5 @ 70%

“Helen”

3 Rounds for time of:
400m Run
21 KB Swings (55/35)
12 Pull Ups

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Wednesday – 150826

Strength

1) Back Squat – 2 X 5 @ 70%
2) Pendlay Row – 2 X 5 – DEMO

WOD

Wearing a 20#/14# vest,
21-11-7 for time of (15 min cap):
Burpees
Ring Rows w/ feet on box*
Box Step Up & Over (24″/20″)
*Note: The bottom of the ring should be level with the top of the box.

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Tuesday – 150825

Strength

1) Clean & Jerk – 2 X 5 @ 70%
2) Clean Pull – 2 X 5 @ 70%

WOD

8 min AMRAP of:
1 Rope Climb
3 Deadlift (315/215)
5 Handstand Push Up

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Monday – 150824

Strength

1) Snatch – 2 X 5 @ 70%
2) Snatch Pull – 2 X 5 @ 70%

Skill Work

Muscle Up – DEMO WATCH THIS!!!

WOD

3 Rounds of the 2 min AMRAP:
9 Push Press (95/65)
6 Burpee
rest 2 min between rounds

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